Tag: EMDR

The Game Changer

Photo by <a href="http://Photo by <a href="https://unsplash.com/ko/@rihok?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Riho Kroll</a> on <a href="https://unsplash.com/s/photos/game?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">UnsplashRiho Kroll on Unsplash

Last Tuesday, I wrote about a shopping trip with my sister that brought up some big feelings for me. The trip highlighted the ways in which opportunities that are mundane for many are triggering and difficult for me. (I had to have two vodka shots before going to try Thai food for the first time.) Almost nine years ago, I had an eye-opening fight with my mother. It wasn’t a fight I initiated or that I saw coming, but it changed my life by creating an opening through which I could see that what I believed had existed had not. Since then, I’ve been in and out of therapy, working to heal and begin again without the baggage.

I’ve acknowledged and grieved the loss of the reality in which I had lived for 46 years. I’ve scrutinized what that time in the dark meant my life had actually been. I spent years laboring earnestly, like an archaeologist with dental tools and brushes, to unearth the way events of my past had created who I was now and shaped the life I had created for myself as an adult. I wasn’t guarded, cynical, and defensive solely because I was born that way or because it was what had been modeled for me as a child. It was also attributable to decisions I made as an adult because of the messages I ingested through my youth. That was a heartbreaking revelation. I spent years learning to forgive myself for not having figured this out sooner and, instead, flying blindly through life until midway through my 40s. That was precious time lost. But I survived it all and am feeling much healthier and happier. I’m not disappointed in or angry about my past because it made me resilient and capable. I am not only to see but also appreciate the me that I am.

After Monday’s EMDR session in therapy, I awoke on Tuesday feeling lighter. EMDR psychotherapy can radically alter a person’s perception of their memories, and the messages they carry as a result of those memories, in just a few hours. By Wednesday, Monday’s work had been processed enough that I felt different in my body. I felt taller and more willing to take up space in the world. I felt less willing to settle for the crumbs I used to think were all I deserved. Every day since then I have continued to practice living in that place. I’ve noticed that comments from others that might have sent me into an overthinking tailspin and elicited an immediate, defensive overreaction have shifted to more innocuous thoughts like, “Well, that’s one way to think about it.” I believe I am not responsible for anyone else’s thoughts and feelings. I don’t have to bend myself into a pretzel attempting to fix things that make others uncomfortable, nor do I have to make myself smaller so they can feel better. Although I’ve known that on an intellectual level for a while, I hadn’t been able to actualize it. More incredibly, my thoughts about myself have shifted. I’m not seeing myself as broken or in need of fixing. I recognize the parts of me that maybe aren’t my favorites, but I also see the ways I am actually pretty awesome. I’m learning not to take everything so seriously and to know the people who love me wish me no harm, and the people who are unkind or unengaged don’t matter.

I’ve worked long and hard to get here. And while I’m not finished doing the work, I am pausing today to take a victory lap for this phase of my journey. Halle-frickin-lujah!

I know this post is totally random, but this is where I am today and it felt important to mark the occasion. Ten years later, this blog is still for me what it has always been, an online journal, a place to store my experiences and memories and enshrine my struggles and growth. So that is what I came here to do today. I also want to thank my readers for traveling some rough seas with me, and for tossing me an orange, float ring and hauling me back into the boat when I’ve fallen out. Your patience and kind words have been a lifeline on more occasions than you might believe, and I am grateful for you.

Here’s to love and light going forward, with only the occasional storm to weather.

Posted on by Me 6

My Autobiography: In Five Chapters

Along my path to a healthier me, a me who isn’t stuck operating from the trauma responses I adopted as a child, I found this poem. It has been my goal post as I move through the stages of recovery.

Autobiography in Five Chapters by Portia Nelson

Chapter I

I spent most my life unable to move beyond Chapter I. I was self-unaware. With no understanding the dynamics that had been in play when I was a child had heavy consequences, nearly everything I encountered was a challenge for my nervous system. Normal interactions and situations triggered my fight, flight, or fawn defenses. Without those defenses, I would have collapsed in on myself like a dying star. I had no real idea who I was underneath the overthinking, perfectionism, people pleasing, boundary ceding, bullying, and negativity. Worse yet, I didn’t see there was anything unhealthy about my MO at all. I was stuck for a long, long time.

Chapter II

Six days before my 46th birthday, I was sabotaged in public by a family member. Because my eleven year old son had been used as an unwitting pawn in the scheme to humiliate me, something in me snapped. It was my roller shade moment. After decades spent repressing abuse I endured as a child, the window shade I had pulled down to protect myself from repeated trauma flew up. I could not unsee what had been lurking behind it. I was bumped into Chapter II, forced to acknowledge my past and reckon with my trauma responses and their repercussions. I couldn’t stop using them to protect myself yet because I still needed them. So, I kept behaving mostly the same way I always had, only now I was aware how unhealthy my reactions to every little thing were. I didn’t know how to stop them, but I knew they were wrong. Every time I caught myself in an epic overreaction, the shame was overwhelming. I read a stack of self-help books and realized I needed to start regular therapy. Through therapy, I faced my past. It was painful and slow going. Every time I hurt my husband or my sons because I could not control my responses, I felt like the worthless person I was told as a child I was. I was a skipping record, stuck in a groove, doomed to repeat my patterns.

Chapter III

After some research, I decided to shift to a new therapist who offered EMDR therapy, which has helped thousands of people suffering from PTSD see their trauma in a different light. I’ve spent most of the past two years in this chapter. It has been an endless cycle of acting out my old habits, catching myself, acknowledging my behaviors and thoughts are not helpful, apologizing to myself and others for my missteps, and then forgiving myself and trying again from a more mindful place. Sometimes I would react in a more healthy manner immediately. Other times I had to sit with the negative pattern I had repeated for 5-10 minutes before understanding how I could do better and then ameliorating the situation for myself and those I had been unfair to. I saw my progress and was encouraged, but I also knew I could be in this chapter for decades until I was skilled enough spot the hole before falling into it.

Chapter IV

Recently, and with some extra assistance, I’ve had some legitimate success walking around the trauma hole. I can bump myself out of my well-worn groove and react differently in the moment. I’ve made it to Chapter IV. I don’t live here full-time, but I am finally here. I catch negative thoughts mid-stream and I make a choice to walk around that hole. Holy shit. There is no way to explain what a monumental life shift this has been for me. While I still stumble into my old patterns a few times a day, I also stop them a few times a day. I’m owning my mistakes because I know I’m not expected to be perfect. I’m beating myself up less, looking in the mirror and seeing myself in a positive light more than a negative one. I’m stopping my inner bullshit before it gets loose. I’m holding myself accountable. Best of all, though, I’m holding others accountable too. I differentiate between a me problem and a you problem. And I am able to stand up for myself, walk away, and let someone else deal with their own inner bullshit. I no longer think I am broken or horrible or perpetually wrong. I am still working but I am more present. I am proud of myself.

Chapter V

A lot of people have lofty goals for their lives. They know what legacy they would like to leave behind. Me? I don’t concern myself with any of that. I just want to get to Chapter V and hopefully live there for a bit, with a reasonable level of control over my actions, some mindfulness, and a lot less reactivity. If I get to a place where my childhood trauma responses are a faint whisper or dull memory rather than a full-fledged fire alarm, I will have walked the path I believe I was meant to walk. My goal in this life is to recover, to do better for myself, my spouse, and my children, to break a cycle.

The light at the end of the tunnel is growing brighter. I know someday I won’t have to negotiate my way around the hole at all because I will have already walked down another street.

Posted on by Me 3

Putting On My Golden Wrist Wraps

I’m a wonder, a wonderful woman, and a Wonder Woman

I had therapy this morning. Yes. I start my week with a therapy session. It lets me recount my weekend and then try to approach the week with better self-awareness. Unfortunately, sometimes it is also exhausting and makes Monday a little more difficult. Today was one of those days.

We did an EMDR (Eye Movement Desensitization and Reprocessing) session. During EMDR, we target a traumatic memory that continues to cause me anxiety decades after it occurred. I focus on that memory while watching light travel across a bar from left to right and back again repeatedly. I start by thinking about the negative memory and with each passing, short session of eye movement, my brain travels through the emotions of the memory guiding me to experience it again in a different way. I often cycle through sadness and anger before my brain at last hits on the reality behind the memory, diffusing it for me. It sounds hokey, but its ability to allow me to reconstruct my thoughts about myself and my difficult past are no joke.

Today we did some work to reduce my anxiety around other people’s expectations. I am a people pleaser. Not because I particularly care about pleasing people but because I was raised to believe that no one would or could tolerate me unless I behaved according to their expectations and wishes. This learned behavior, attempting to ensure others are happy even while I am making myself anxious and miserable, is debilitating. I am constantly watching other people’s expressions and actions, wondering what negative thing I did to cause them and then panicking about how to fix them so the person will accept me again. If a friend asks me to meet her for coffee to talk, my initial reaction is to wonder what I have done wrong rather than to consider she might just want to talk about something in her life and not some slight I have concocted. I end nearly every therapy session by apologizing to my therapist for rambling on and thanking her for listening to me. It’s absolute madness how my mind catastrophizes how other people view me. This type of anxiety is one thing I continue to work on.

At any rate, today I came up with a strategy that might assist me. I understand that I am not solely responsible for someone else’s discomfort or disappointment. Some of it is not a me problem at all. So I have decided that when I begin to feel that anxiety rising, when I start to feel the urge to bend myself into a pretzel to make someone else comfortable rather than letting them sit with their discomfort and placing myself as a priority, I need to put on my imaginary Wonder Woman golden wrist wraps, cross my arms in front of my chest, and deflect their expectations. I am not responsible for making everyone else happy at the expense of my own schedule, personal wishes, or sanity. I am allowed to expect others to be mature enough to handle their disappointment, frustration, confusion, sadness, or whatever. It’s okay for me to cross my arms and send their energy back to them to deal with on their own. It’s not selfish. It’s adulting. And I can also use the wrist wraps to stop myself from spiraling out of control when a friend says they need to speak to me over coffee. I can block the crazy talk in my head and recognize it as part of an old thought pattern that no longer serves me.

I know I am not the only woman who suffers from this affliction. Women are often conditioned from an early age to be pliable, amiable, and selfless. If we weren’t, why would the world constantly be telling us to smile more often? I would like to see more women, including myself, take a different approach, a healthier one. I would like to see us putting ourselves first more often, deflecting the expectations of others in favor of more self-serving pursuits. So, friends, let’s see if we can pull on our wrist wraps and protect ourselves, and each other, a bit better. We deserve the peace that derives from choosing our own way rather than caving to what is expected of us by others. I’d say we should act more like men, but the truth is we can do better. We can act like the wonder women we are and were always meant to be.

Posted on by Me 3

Like A Millennial With A Real Job, I’m Moving Out

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Artist’s rendering of the box I’ve lived in. Not to scale.

A friend reminded me last night that I have not posted a blog in a while. He was right. I haven’t. And it is weird when a writer stops writing. Writers have a reputation for not holding back, for both celebrating the good and for laying themselves bare in heart-wrenching detail with words. Sometimes the words launch themselves in rounds from an automatic rifle. Sometimes they come on the back of a desert tortoise. And, sometimes, the words lie in wait. They wait for clarity or resolution or time to heal or situational appropriateness. Sometimes they aren’t written for a period because it is not time for the truth to out. Sometimes they never make the light of day.

This morning, I saw this quote on the page of a fellow blogger.

You are here. However you imagine yourself to be, you are here. Imagine yourself as a body, you are here. Imagine yourself as God, you are here. Imagine yourself as worthless, superior, nothing at all, you are still here. My suggestion is that you stop all imagining, here. ― Gangaji

I have spent most of my life imagining (believing, really) I was crammed inside a box labeled Supposed. Inside this box, unable to wriggle into a different vantage point, I continually faced the false narrative of who I am supposed to be. Like Alex in A Clockwork Orange, inside that box I was made to view dark, horrific imagery until what I saw of myself made me sick. I began to accept what I saw on the inside of that box as the only Truth of me. I lived inside that box so long that I forgot who I once was on the outside.

A couple days ago, like a young child, I marked my half birthday. I am now six months from the big 5-0. I don’t know how I got this far, but I do know I don’t want to live the last bit of my life, however long or short that may be, cowering in the box I was stuffed into before I understood the air holes poked in the cardboard were not large enough to keep me from suffocation.

Recently, I have been working with a therapist to kick the sides of that box from within and weaken my corrugated cell. On Monday, I did my first session of  EMDR (Eye Movement Desensitization and Reprocessing) therapy. I sat in the therapist’s office, following her fingers from left to right like a patient undergoing hypnosis while reimagining an incident that had a negative impact on my sense of self. A few hours after I left the office, I noticed the memory was no longer painful. It was simply something that happened. And the message I learned about myself on the basis of that incident had been replaced by something its polar opposite. Since Monday, I have been able to accept without question a truth about myself that had been waiting for me on the outside of my box all this time. We opened an air hole large enough for a breeze to enter and wide enough to allow me to see outside for the first time since my incarceration began. Outside, I can see hope.

I now believe there will be a time in the foreseeable future when I won’t be imagining myself as something negative and I won’t be fighting to imagine something positive in its place. Like I quote, I won’t have to imagine anything. I will simply be here. And being here will not only be enough, it will be everything. And I will go on to do the great things I imagined I could do if I ever busted out of that crappy prison box and left it like a discarded skin on the side of the road out of town, proof of my growth.

 

Posted on by Me 2